Essential omega fatty acids.
Alpha-linolenic (LNA) and linoleic (LA) are the two omega fatty acids  that have been classified as essential. Both of them are polyunsaturated fatty acids and they cannot be synthesized within the human body, since it lacks the necessary desaturase enzymes. Alpha-linolenic and linoleic fatty acid have been characterized as essential, because they are necessary for a wide range of metabolic processes and biochemical bodily reactions. Since they are not produced within the body, they have to be obtained from dietary sources. Alpha-linolenic and linoleic fatty acid are included in omega-3 and omega-6 categories respectively. They are precursors of other important fatty acids of the same families. Deficiency or unbalanced equilibrium of these two lipids may result in numerous illnesses, disorders or malfunctions. For instance, the brain requires adequate amounts and a one to one ratio of omega-3 and omega-6 fatty acids for proper functioning.
Omega-9 fatty acids, such as oleic and erucic are not considered essential, since they can be manufactured in the body from unsaturated fats.
Essential fatty acids should not be confused with essential oils. In the second case, the term means that these oils are full of essence.
Omega-3 fatty acids.
As it has been mentioned, alpha-linolenic (LNA) is the most important representative of this polyunsaturated essential fatty acids group. The rest of essential fatty acids include the eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), stearidonic acid (SDA) and eicosatetraenoic acid (ETA).
The most nutritionally significant essential fatty acids are the alpha-linolenic, the eicosapentaenoic (EPA) and the docosahexaenoic (DHA) acids.
Omega-6 fatty acids.
Apart from linoleic acid (LA), this group of essential fatty acids includes the gamma-linolenic acid (GLA), dihomo-gamma-linolenic acid (DGLA), arachidonic acid (AA), eicosadienoic acid, docosadienoic acid, docosapentaenoic acid and adrenic acid.
Food sources and supplements of omega-3 and omega-6 fatty acids.
Flaxseed meal and oil are the most important dietary sources of omega-3 essential fatty acids. Flaxseed preparations are available in the market as food supplements. Follow the above link to find more information about flaxseeds and to be guided how to find relevant supplementation online.
Other very good sources of omega-3 essential fatty acids include cod, salmon, organic milk, nuts, oregano, cloves, cauliflower, broccoli, mustard and leafy vegetables, such as cabbage, spinach and lettuce.
In fact, the consumer can find a variety of relevant supplementation products and foods enriched with omega-3 essential fatty acids but nutritional adequacy is extremely difficult to be achieved. For instance, in order a person to obtain the optimum daily intake must eat fifty eggs or fifteen slices of bread or drink two and a half liters of milk. Even while taking supplements, we have to
bear
in mind that only half of the amount of omega-3 essential fatty acids is absorbed in the intestine. Thus, the daily recommended dose on the packet must be taken twice a day.
Omega-3 acids can extend the prothrombin time. In other words, they delay the formation of blood clot, when this is needed. Because of that, patients  under warfarin treatment must consult their doctor, before taking any such supplementation.
Omega-6 essential fatty acids are found in the majority of vegetable oils and in eggs, poultry, cereals, whole grain bread and baked goods.
Very often, omega fatty acids coexist in foods in a wide range of ratios.
Health benefits from omega fatty acids.
Essential fatty acids have been broadly acknowledged as very important factors for an optimum health, since they participate in numerous bodily functions.
They contribute to proper growth and development in infants and children. Omega fatty acids are required for cell membrane formation, decrease of triglycerides, balance of cholesterol levels, control of blood glucose level, synthesis of hormones and prostaglandins. They can also regulate blood viscosity, reverse the atherosclerotic plaque progress, promote immunity, act as anti-inflammatory factors, enhance skin tone, stabilize mood and reduce risk for depression.
Recommendations about omega fatty acids.
Omega fatty acids are considered macronutrients and a different parameter for daily intake than the recommended daily allowance (RDA) is used for them. It is called Acceptable Intake (AI) and it is 2.22gr and 4.44gr per day for alpha-linolenic and linoleic acid respectively. These are the minimum required intake, though. Researchers believe that 4gr daily of each omega group must be taken either from foods or supplements or both.
The most important issue is the ratio between omega-3 and omega-6 essential fatty acids. The ideal ratio is 1:1, although the 1:5 is still considered acceptable. The problem is that the Western diet provides too high amounts of omega-6 essential fatty acids. For instance, a usual American diet includes ten to twenty five times more omega-6 than omega-3 essential fatty acids. Increased amounts of the former ones can elevate the risk for health conditions, such as excessive water retention, cancer, cardiovascular disease, rheumatoid arthritis, asthma and autoimmune diseases. Flaxseed products and supplements must be eaten regularly, in order to increase the intake of omega-3 fatty acids and restore the ratio as close as possible to 1:1. It is more than clear that there is no need for omega-6 essential fatty acids supplementation for people following a Western type diet.
During pregnancy and breastfeeding, the requirements for omega-3 essential fatty acids increase. Thus, the mother should augment the relevant intake by eating more foods containing such nutrients or by using flaxseed supplements.
It has to be mentioned that omega essential fatty acids are degraded and transformed to trans fats, when they are exposed to oxygen, heat and light. |
